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CrossFit 9/5/2018

4
Sep

CrossFit 9/5/2018

Gymnastics Warm Up:
2 rounds
30 Jumping Jacks
15 Band Pull Aparts
10 Scap Pull Up
10 Scap Push Up

Central Nervous System Prep:
3 rounds for quality
8 Plyo Push Up
50ft Pec Walk

Strength:
E(2)MOM x 3 sets
12 Strict press (light light light)

WOD:
5 Rounds For Time
400m Run
10 Pull Up
10 Push Up
10 Sit Up
10 Air Squats

Scaled: 200M Run – Ring row
Masters: As Written
RX: As Written

Intent- Pick a weight you will be able to move fast with, no brakes in this workout!

Gymnastics Extra Credit:
3 rounds
Max Unbroken Toe 2 Bar
Rest 90 second
Max Unbroken Pull Up
Rest 2 minutes

Sweat Class
“Woah there, Wednesday”
Warm up: In a 5 minute window
Beginner – 40 Squats
Advanced – 40 Jump Squats
Rest 1:00
EMOM x 8 minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 8 minutes
10 Ring rows / 0:30 plank

Intent: This should be a gasser!!!!!